Low-Fat White Chicken Chili
- Lee Baxter
- Jan 9
- 4 min read
Cals: 116 Protein: 11.1 Carbs: 11.6 Fiber: 2.2 Fats: 3 45 mins
When it comes to healthy meal prepping, finding a recipe that is both satisfying and nutritious can feel challenging. Luckily, this low-fat white chicken chili is not only packed with protein but also high in fiber. It makes for an excellent addition to your lunch meal prep rotation. This dish flavorful and comforting, but it's also quick to prepare, ensuring you have delicious meals ready for your busy days ahead.
In this guide, I’ll walk you through a straightforward yet hearty recipe for white chicken chili. With fresh ingredients and simple spices, you can create a dish that your taste buds will love while meeting your health goals. This soup is inspired by NYT White Chicken Chili. I adjusted this recipe to be lower in fat and added extra non-starchy vegetables. Here are the changes I made and recommend for you!
Why Choose White Chicken Chili?
White chicken chili stands out as a fantastic alternative to traditional chili recipes. It's typically lighter while still delivering warmth and flavor. Using lean chicken breast, fiber-rich cannellini beans, and aromatic spices makes this meal not just low in fat—it’s also packed with nutrients.
For example, a typical serving of white chicken chili can have about 25 grams of protein compared to 15 grams in a standard beef chili. This protein boost helps keep you full longer, making it ideal for those looking to maintain their weight or reduce calorie intake. If you seek something to help you stay on track with your meal prep, this recipe is your answer. It is easy to make in a large batch, it freezes well, and you can enjoy a nourishing meal at any time.
Ingredients You'll Need:
2 tablespoons olive oil
1 chopped yellow onion
2 large jalapeños, chopped
8 minced garlic cloves
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon cayenne pepper
1 teaspoon salt
1.5 cups low-sodium chicken broth
2 cans organic or low-sodium cannellini beans, not drained
2 (4-ounce) cans diced green chiles
3 cups shredded chicken (cooked, about 1.5 pounds)
1 cup corn (frozen or fresh)
Juice of half a lime
How to Make Low-Fat White Chicken Chili
Step 1: Sauté Vegetables
In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the chopped yellow onion and sauté until it becomes translucent, which should take about 3-5 minutes.
Then, mix in the chopped jalapeños and minced garlic, continuing to sauté for another minute until fragrant. This base layer of flavors is vital for bringing depth to your chili.
Step 2: Add Spices
Once the vegetables are softened, it's time to add your spices. Sprinkle in 1 teaspoon of dried oregano, 1 teaspoon of ground cumin, 1 teaspoon of chili powder, 1 teaspoon of cayenne pepper, and 1 teaspoon of salt. Stir well to coat the vegetables evenly, allowing the spices to enhance their flavors.
Step 3: Incorporate Broth and Beans
After the spices have mingled, pour in 1.5 cups of low-sodium chicken broth. Add the 2 cans of cannellini beans (do not drain them!), along with the 2 cans of diced green chiles. Mix everything thoroughly to blend those hearty ingredients. This step not only thickens the chili but also contributes important fiber—about 12 grams per serving—which is essential for a balanced diet and feeling full from less calories.
Step 4: Add Chicken and Corn
To make this chili even more filling, stir in 3 cups of shredded cooked chicken and 1 cup of corn (either frozen or fresh). Mix well and let it simmer on low heat for about 15-20 minutes, or until heated through. This allows all the flavors to combine beautifully.
Step 5: Finishing Touches
Just before serving, squeeze the juice of half a lime into the pot. This step brightens the flavors and gives the chili a refreshing twist. Stir well, taste, and adjust the seasoning if necessary.
Nutrition Facts:
Yield: 12 - 1 cup servings
Calories: 116
Fat: 17.8
Carbs: 18.1
Fiber: 5.5
Protein: 16.4
Meal Prep and Serving Suggestions
This low-fat white chicken chili can be stored in airtight containers in the refrigerator for up to four days, making it an ideal choice for your weekly meal prep. To reheat, simply microwave it for a couple of minutes or warm it on the stovetop.
For serving, consider garnishing your white chicken chili with fresh cilantro, sliced avocado, low fat cheese, or a dollop of Greek yogurt to elevate flavor without adding excess fat.
Nutritional Benefits
This recipe not only delivers on taste but is also rich in health benefits. With lean chicken as the primary protein source, you'll fuel your body without excessive saturated fats. The combination of cannellini beans and corn enhances fiber content, aiding digestion and helping you feel satisfied longer. Additionally, the variety of spices contributes antioxidants that support your body's fight against inflammation.
Final Thoughts
Grab your ingredients and get ready to whip up a batch of white chicken chili that’s not only delicious but also comforting. Enjoy your time in the kitchen and savor the nourishing meals you can indulge in all week long!
Do you or a loved one need help managing diabetes, hypertension, high cholesterol or other chronic conditions with diet and lifestyle changes? Would you like to learn how to manage your weight and prepare healthy meals for your family? Want to work with me to reach your health goals? I provide one-on-one nutrition counseling services. I love helping my patients become healthier through good nutrition! Book your first nutrition counseling session here.
Leave a comment if you made this recipe and share any changes you made to the Fall Vegetable Sheet Pan with Chicken Sausage! If you enjoyed this recipe follow Lee Baxter Nutrition on instagram, facebook and this blog for healthy recipes!
Kommentare